Compound sets | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Compound sets

Shared By : AngelBaGo

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 4 / 238

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Description

Monday

push/pull training

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	60 min	N/A	N/A
Triceps		Close grip push-up	60 sec	25	1
Upper Legs		Bodyweight Lunge	60 sec	20	1
Triceps		Close grip push-up	60 sec	25	1
Upper Legs		Bodyweight Lunge	60 sec	20	1
Triceps		Triceps Dips	60 sec	10	1
Upper Legs		Bodyweight squats	60 sec	20	1
Triceps		Triceps Dips	60 sec	10	1
Upper Legs		Bodyweight squats	60 sec	20	1
Biceps		Chin Ups	60 sec	8	1
Upper Legs		Lateral Lunges	60 sec	20	1
Biceps		Chin Ups	60 sec	8	1
Upper Legs		Lateral Lunges	60 sec	20	1
Forearms		Forearms pull ups	60 sec	8	1
Upper Legs		Step Up	60 sec	20	1
Forearms		Forearms pull ups	60 sec	8	1
Upper Legs		Step Up	60 sec	20	1
Chest		Push Up	60 sec	20	1
Glutes		Single leg Glute bridge	60 sec	10	1
Chest		Push Up	60 sec	20	1
Glutes		Single leg Glute bridge	60 sec	10	1
Chest		Dip	60 sec	10	1
Lower Legs		Bodyweigh Calf Raises	60 sec	20	1
Chest		Dip	60 sec	10	1
Lower Legs		Bodyweigh Calf Raises	60 sec	20	1
Back		Wide-Grip Pull-Up	60 sec	8	1
Abs		Crunches	60 sec	20	1
Back		Wide-Grip Pull-Up	60 sec	8	1
Abs		Crunches	60 sec	20	1
Back		Wide-Grip Rear Pull-Up	60 sec	5	1
Abs		Leg Raise	60 sec	20	1
Back		Wide-Grip Rear Pull-Up	60 sec	5	1
Abs		Leg Raise	60 sec	20	1

Wednesday

pull/push training

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	60 min	N/A	N/A
Biceps		Chin Ups	60 sec	10	1
Upper Legs		Bodyweight Lunge	60 sec	20	1
Biceps		Chin Ups	60 sec	10	1
Upper Legs		Bodyweight Lunge	60 sec	20	1
Forearms		Forearms pull ups	60 sec	8	1
Upper Legs		Bodyweight squats	60 sec	20	1
Forearms		Forearms pull ups	60 sec	8	1
Upper Legs		Bodyweight squats	60 sec	20	1
Triceps		Close grip push-up	60 sec	20	1
Upper Legs		Lateral Lunges	60 sec	20	1
Triceps		Close grip push-up	60 sec	20	1
Upper Legs		Lateral Lunges	60 sec	20	1
Triceps		Triceps Dips	60 sec	10	1
Upper Legs		Step Up	60 sec	20	1
Triceps		Triceps Dips	60 sec	10	1
Upper Legs		Step Up	60 sec	20	1
Back		Wide-Grip Pull-Up	60 sec	8	1
Glutes		Single leg Glute bridge	60 sec	10	1
Back		Wide-Grip Pull-Up	60 sec	8	1
Glutes		Single leg Glute bridge	60 sec	10	1
Back		Wide-Grip Rear Pull-Up	60 sec	5	1
Lower Legs		Bodyweigh Calf Raises	60 sec	20	1
Back		Wide-Grip Rear Pull-Up	60 sec	5	1
Lower Legs		Bodyweigh Calf Raises	60 sec	20	1
Chest		Push Up	60 sec	20	1
Abs		Crunches	60 sec	20	1
Chest		Push Up	60 sec	20	1
Abs		Crunches	60 sec	20	1
Chest		Dip	60 sec	10	1
Abs		Leg Raise	60 sec	20	1
Chest		Dip	60 sec	10	1
Abs		Leg Raise	60 sec	20	1

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